Smith Hex Press
Expert Advice
Focus on squeezing the chest at the top of the press and control the weight on the way down to maximize muscle engagement.
How-to-do Steps
- Lie on a flat bench with your feet planted on the ground.
- Grip the Smith machine bar with your hands in a hex press position (palms facing each other).
- Unrack the bar and lower it towards the center of your chest.
- Press the bar back up, squeezing your chest muscles at the top.
- Repeat for the desired number of repetitions.
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Muscles Worked
Smith Hex Press primarily targets the Chest, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders25%
Triceps25%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Hex Press work?
Smith Hex Press primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Hex Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Hex Press suitable for beginners?
Smith Hex Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
